What is sleep?
- Sleep is a naturally recurring state of mind and body
- Sleep is controlled by ourcircadian rhythm.
- This runs 24 hours/day
- The clock is controlled by a part of the brain known as the suprachiasmatic nucleus (SCN).
- When this clock tells your body to sleep, a hormone known asmelatonin is involved.
Importance of sleep
- Sleep is vital for health and well-being in children, adolescents, and adults.
- Healthy sleep is important for
- Cognitive functioning,
- Mood,
- Mental health,
- Cardiovascular, Cerebrovascular,
- Metabolic health,
- Athletic performance
- Reduces the risk of accidents and injuries
- Chronic insufficient sleep is associated with
- an increased risk of mortality
- several medical epidemics including diabetes, obesity, and cancer
Stages of sleep
There are 4 stages of sleep
Quality of sleep is just as important as Quantity.
Getting REM sleep is highly important. REM sleep plays a role inmemory consolidation, emotional processing, brain development.
Recommended hours of sleep
- Teen (14-17 year) = 8-10 hours of sleep
- Young adult (18-25 years) =7-8 hours of sleep
- Adult(26-64 years) = 7-9 hours of sleep
- Older adult (64+ years) =7-8 hours of sleep
What can affect sleep?
Our sleep is affected by internal and external factors
- Day/night (time zones)
- Blue light eg phones, computers
- To much Alcohol or caffeine
- Irregular sleep schedule
- Timing of meals and foods consumed
- Physical pain & stress
